Are Pistachios Good For Weight Loss? Should You Snack On Them In 2024

are pistachios good for weight loss
Pistachios are nutrient-dense and support weight loss. Photo: Dmitr1ch/Shutterstock

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Pistachio nuts are greenish edible seeds from the Pistacia vera tree that offer healthy benefits alongside some deliciousness. These nuts provide a good source of fiber, protein, healthy fats, and minerals that can fulfill your body’s nutrient needs while helping you to lose weight. 

Pistachios have been used for centuries to make tasty and nutritious meals. They are being added to ice cream and salads to enhance nutrition and flavor. Consuming them regularly may also be beneficial for gut health to prevent constipation, maintain healthy blood sugar levels, and lower blood pressure.

Pistachios also offer anti-inflammatory and antioxidant properties.[1] Fitness enthusiasts might want to get in on the tree nut, as popular opinions suggest that pistachio nuts could be one of the best belly fat burner foods. And vegans savor this delightful nut as a source of protein and healthy fats.

So, are pistachios a good snack for weight loss? Are pistachios good for weight loss in general? Let’s find out.

Are Pistachios Good For Losing Weight?

Yes, pistachios are good for losing weight. Pistachios are rich in many nutrients, including fiber and protein. These two nutrients, in particular, increase levels of satiety after eating and help restrict overall calories. It is important to keep in mind that pistachios are also high in calories, so moderation is key.

Are Pistachios Good For Weight Loss?

are pistachios good for weight loss
Pistachios are a nutrient-dense snack. Photo: nelea33/Shutterstock

If you are wondering, “Are pistachios good for losing weight?” The short answer is that it is. Numerous studies on pistachio observe that it can help you regulate blood lipids and shred off some body fat.[2]

Pistachio nuts aid in weight loss by causing fullness or satiety and suppressing appetite, thus reducing caloric intake.


A 2014 review in the American Journal of Clinical Nutrition suggests that the satiating effect of nuts[3] may be attributed to the release of hormones like protein Y or cholecystokinin. This results from the proteinous or fatty nature of nuts. It is proposed that nuts promote a state of satiety because they possess lots of unsaturated fats inside.

A daily intake of nuts may also help prevent obesity among adults in the longer term by causing reduced weight gain. Additionally, eating half a serving of nuts per day might be a valuable method for preventing long-term weight gain and obesity.

Cardiovascular Benefits

Further, beyond the weight management effect that pistachios offer, we also find that this delicious nut can help people with high blood pressure and diabetes mellitus. In a 2020 study,[4] people who were overweight or living with obesity were subjected to a behavioral weight loss treatment with or without pistachios. Although both groups recorded similar weight loss reduction in body mass index and waistline, the researchers discovered other benefits.

For example, blood pressure fell significantly[4] among the pistachio group, along with an increase in plasma carotenoid concentration, which supports heart disease benefits associated with diets enriched with this nut. Pistachio consumption also led to dietary improvements such as fiber intake and a reduced intake of sweets.

Pistachios have also been proven to benefit[5] metabolic syndrome, which can adversely affect cardiac and blood sugar status.

Blood Sugar Stabilization

In another review of six randomized controlled trials, the researchers discovered that using pistachios in treatment reduced fasting blood sugar levels[6] in people with type 2 diabetes mellitus. Therefore, consuming these nuts can be an adjuvant therapy to help prevent and treat type 2 diabetes mellitus.

Following results from these studies, we find that popular opinions about the benefits of eating nuts are not mere fallacies but facts. However, knowing this is not enough. You also need to understand the nutritional value of pistachios since having a good idea of such can help you sort out your daily requirements.

The Nutritional Value Of Pistachios

are pistachios good for weight loss
Pistachios are high in fiber and various minerals. Photo: Krasula/Shutterstock

Pistachios are more than mouth-watering and fulfilling plant-based snacks, as they bring in vital nutrients helpful to health. According to the United States Department of Agriculture,[7] these nuts possess the following nutritional value per 100 grams (3.5 ounces or 3.5 servings):

Energy And Macronutrients

Pistachio contains about 598 kcal for 3.5 servings of this delicious nut. Of course, you would want to practice portion control and limit yourself to one serving of pistachios per day, which would be 171 calories. Pistachios are one of the lowest-calorie nuts.

The high energy levels in pistachios reveal that they are a considerable part of healthy eating. This information is helpful if you need to calculate how much calorie deficit to lose weight. Because pistachios and many other nuts are higher in calories than other foods, they do need to be consumed in moderation to help you stay in a calorie deficit that supports weight loss.

Macronutrient profiling shows that the protein content is 20.5 grams per 100 grams of pistachios or about 6 grams per serving, whereas fats amount to 13 grams per serving of pistachios. Nonetheless, unsaturated fat is predominant in this amount of fat, enriching a general nutritious value.

Carbohydrates And Fiber

Pistachios contain about 8 grams of carbohydrates per serving and 2 grams of dietary fiber. Dietary fibers are vital for healthy digestion, appetite control, and good gut microbiota. Pistachio nuts contain moderate amounts of carbohydrates and are rich in dietary fiber, making them nutrient-dense and filling as a snack.


Pistachios serve as a good source of minerals. These minerals have several important physiological functions. They include the following (per 1 ounce):

  • 33.43 mg of calcium: It is important for bone health and muscle function.
  • 0.99 mg of iron: It is essential for oxygen transportation through the blood and general energy metabolism.
  • 31.43 mg of magnesium: It helps in muscle and nerve functions and building strong bones.
  • 142.86 mg of phosphorus: It is essential for bone and teeth development and energy metabolism.
  • 270.57 mg of potassium: It is vital in keeping normal heart and muscle functioning as well as fluid balance.
  • <0.7 mg of sodium: The snack is a low-sodium alternative for individuals controlling their sodium portions.
  • 0.62 mg of zinc: This is necessary for immune function and the healing of wounds.
  • 0.3 mg of copper: It helps to form red blood cells and collagens.
  • 0.3 mg of manganese: It plays a role in bone formation and metabolism.
  • 6.6 µg of selenium: It is a necessary trace element with antioxidant capabilities.

Including pistachio in a balanced diet contributes to the intake of various essential nutrients, which promote a healthy body weight and overall well-being.

More importantly, the combination of healthy fats, protein, fiber, and many other minerals make them a tasty treat and a healthy add-on for any meal.

Eating Tips 

Include Pistachios In Your Meals

Including pistachios in your meals can help you lose weight by providing your body with numerous nutrients it needs to function optimally. You can include pistachio nuts in cereals such as oats, salads, Greek yogurt, smoothies, and even in main dishes to add a nice crunch and delicious taste to the food mixture.

Serving them with other nutrient-dense foods can produce a meal that is filling and balanced nutrition-wise. The protein, healthy fats, and fiber in pistachios contribute to increased satiety, potentially reducing overall caloric intake throughout the day.

Pair Pistachio With Proteins 

Pairing pistachio nuts with protein-rich foods boosts the general nutrient value of your diet. You can combine lean protein sources such as grilled chicken, fish, or tofu with pistachios. Such a combination offers a pleasant taste and texture as well as the necessary nutrients.

Pistachios are higher in protein themselves, and their combination with other proteins helps to regulate appetite as protein increases satiety. Protein also helps you maintain and repair your muscles, especially after strength training exercises. 

Mindful Snacking 

Following a weight loss diet involves making wise snack choices, even while enjoying and snacking on roasted pistachios. Do not eat pistachios directly from a bag without practicing portion control and enjoying every nut. Exactly 49 pistachios make for a one-ounce serving.

Moreover, it is advisable to choose in-shell pistachios instead of shelled-out ones. Opening a handful of pistachios in their shell will allow you to slow down while eating to prevent overindulgence. Paying attention to the action of eating and the taste and texture of food helps to be satiated a little, reducing caloric intake.

Avoid Added Sugars Or Salt

On your weight loss journey, foods containing processed sugars are foods to avoid to lose weight. Instead, focus on unsweetened foods that burn belly fat

High-sugar diets contain empty calories that do nothing for your nutritional needs. They only contribute to extra fat storage and stimulate weight gain.

Some commercially available pistachio nuts contain added sugars or too much salt that may cancel out the good effects. Pay close attention to the nutrition labels and get unsweetened ones for your meals and snacks. Keep in mind that any food label that states a serving contains 20% or more of your daily sodium value is considered high as well.

Opting for pistachios in their natural state allows you to regulate salt intake and avoid unwanted sweeteners. This is compatible with limiting the consumption of highly processed and refined foods for a balanced, healthy dietary pattern.


Eating pistachios has proven to be an effective and healthy weight loss option. With healthy fats, proteins, and fibers in their nutritional makeup, they make for an excellent satiating snack that can conveniently fit into meals. To guide your weight loss plans and give you an idea of what you are consuming, we have included the nutritional value of pistachio nuts.

This piece has explored diverse pistachio eating tips to underscore the flexibility and efficacy of pistachios in supporting weight loss efforts. You can easily incorporate pistachios into various dishes, especially protein-rich ones. Consider mindful snacking practices, and try to avoid added sugars and salt.

Eaten like nuts in salad, added to meal drinks as a weight-loss supplement, or eaten for enjoyment alongside a glass of water, the pistachio is as much fun as it is beneficial. These nuts are not only tasty but can also play a role in having a healthy and balanced diet as part of a holistic approach towards nutrition. So, go ahead and include pistachios in your diet.

Frequently Asked Questions

How many pistachios should I eat a day for weight loss?

You can lose weight by consuming about an ounce or approximately 49 pistachios daily. This will also provide you with essential nutrients.

Do pistachios burn belly fat?

Yes, eating pistachios can help you to burn belly fat. It helps by reducing the amount of calories you consume,[8] preventing fat accumulation in the abdomen.

How do you eat pistachios for weight loss?

You should eat pistachios mindfully, incorporating them into meals for added crunch and nutrition, and practice portion control. Pair them with proteins, avoid added sugars, and choose plain, unsalted varieties for a satisfying and healthful approach to weight loss.

Is snacking on pistachios healthy?

Pistachios are healthy nuts that can serve as plant-based snacks to give your body much-needed nutrients. Unlike processed foods and baked goods, you can enjoy pistachios without the fear of refined sugars that cause weight gain.

+ 8 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Hernández‐Alonso, P., Mònica Bulló and Jordi Salas‐Salvadó (2016). Pistachios for Health. Nutrition Today, [online] 51(3), pp.133–138. doi:
  2. Higgs, J., Styles, K., Carughi, A., Roussell, M.A., Bellisle, F., Elsner, W. and Li, Z. (2021). Plant-based snacking: research and practical applications of pistachios for health benefits. Journal of Nutritional Science, [online] 10. doi:
  3. Tan, S., Dhillon, J. and Mattes, R.D. (2014). A review of the effects of nuts on appetite, food intake, metabolism, and body weight. The American Journal of Clinical Nutrition, [online] 100, pp.412S422S. doi:
  4. Rock, C.L., Zunshine, E., Huong Van Nguyen, Perez, A.O., Zoumas, C., Bilgé Pakiz and White, M.M. (2020). Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients, [online] 12(7), pp.2155–2155. doi:
  5. Fatemeh Baghery, Noushin Mohammadifard and Soudeh Khanamani Falahati-Pour (2022). The effect of pistachio supplementation on metabolic syndrome and its components in adults: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, [online] 80(10), pp.2051–2063. doi:
  6. Peyman Nowrouzi-Sohrabi, Soheil Hassanipour, Mohsen Sisakht, Reza Daryabeygi-Khotbehsara, Amir Savardashtaki and Fathalipour, M. (2020). The effectiveness of pistachio on glycemic control and insulin sensitivity in patients with type 2 diabetes, prediabetes and metabolic syndrome: A systematic review and meta-analysis. Diabetes & Metabolic Syndrome: Clinical Research and Reviews, [online] 14(5), pp.1589–1595. doi:
  7. (2023). FoodData Central. [online] Available at:
  8. Kelly, R., Calhoun, J., Hanus, A., Payne-Foster, P., Stout, R. and Sherman, B. (2023). Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Frontiers in Nutrition, [online] 10. doi:


Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits. Christine spends… See More